general warm up (15 minutes)
2 hand halo squats x 15 reps
mace front swing & catch x 12/12 reps
paddling x 18/18 reps
1 hand long cycles x 20/20 reos
specific warm up (5 minutes)
double club side clean & lateral pull over set up and light practice
strength (20 minutes)
double club side clean & lateral pull over x 20 reps x 3 sets
conditioning/accessory work (2 rounds)
long cycle forward lunges x 20 reps
double club clean & chest press x 15 reps